Parents

Fiber and Your Child

Few kids would say they crave a good fiber-rich meal. Although the thought of fiber might bring gags and groans from kids, many appetizing foods are actually great sources of fiber — from fruits to whole-grain cereals.

Foods with fiber are not just for the senior-citizen crowd. They're beneficial to everyone because they're filling, which helps discourage overeating — even though fiber itself adds no calories. Along with adequate fluid intake, fiber helps move food through the digestive system and can help relieve and prevent constipation. It also may lower LDL cholesterol ("bad" cholesterol) and help prevent diabetes and heart disease.

Figuring Out Fiber

Dietary fiber is found in plant foods like fruits, vegetables, and grains. In packaged foods, the amount of fiber per serving is listed on food labels under total carbohydrates.

Some of the best fiber sources are:

whole-grain breads and cereals

apples

oranges

bananas

berries

prunes

pears

green peas

legumes (dried beans, split peas, lentils, etc.)

artichokes

almonds

A high-fiber food has 5 grams or more of fiber per serving; a good source of fiber is one that provides 2.5 to 4.9 grams per serving. Here's how some fiber-friendly foods stack up:

Use whole-grain (corn or whole wheat) soft-taco shells or tortillas to make burritos or wraps. Fill them with eggs and cheese for breakfast; turkey, cheese, lettuce, tomato, and light dressing for lunch; and beans, salsa, taco sauce, and cheese for dinner.

Add lentils or whole-grain barley to soups.

Create mini-pizzas by topping whole-wheat English muffins or bagels with pizza sauce, low-fat cheese, mushrooms, and pieces of grilled chicken.

Add bran to meatloaf or burgers. (But not too much bran or your family might catch on!)

Serve sweet potatoes with the skins as tasty side dishes. Regular baked potatoes with the skins are good sources of fiber, too.

Top low-fat hot dogs or veggie dogs with sauerkraut and serve them on whole-wheat hot dog buns.

Bake cookies or muffins using whole-wheat flour instead of regular. Or use some whole-wheat and some regular flour, so that the texture of your baked treats won't be drastically different. Add raisins, berries, bananas, or chopped or pureed apples to the mix for even more fiber.

Add bran to baking items such as cookies and muffins.

Top whole-wheat crackers with peanut butter or low-fat cheese.

Offer air-popped popcorn — a whole-grain food — as a midday treat or while kids watch TV or movies. (However, only give popcorn to kids over 4 years old because it can be a choking hazard.)

Top ice cream, frozen yogurt, or low-fat yogurt with whole-grain cereal, berries, or almonds for some added nutrition and crunch.

Serve apples topped with peanut butter.

Make fruit salad with pears, apples, bananas, oranges, and berries. Top with almonds for added crunch. Serve as a side dish with meals or alone as a snack.

Make low-fat breads, muffins, or cookies with canned pumpkin.

Leave the skins on when serving fruits and veggies as snacks or as part of a meal.

Make gradual changes that will add up to a diet that's higher in fiber over time. And keep offering a variety of foods that are good sources of fiber — fruits like pears and berries; vegetables like spinach and green peas; lentils and kidney, white, or black beans; and whole-grain breakfast cereals and breads. Kids will get the fiber they need, and you'll set the tone for a lifetime of healthy eating.